4 Easy Gravity Defying Physio Stretches To Stay Young!

Sorry to break it to you but we’re all getting older. This has well documented effects on our muscle strength, tightness and endurance. We all start to hunch over waiting for life’s inevitable conclusion. But wait! Before we get too morbid and consign ourselves to the scrap heap there is hope.

Whilst ageing inevitably effects us (starting aged 25 for any smug youngsters out there!) in ways we would rather it didn’t there is so much we can do to minimise its impact. Over the years at the clinic we’ve seen distinct patterns in the injuries we see being caused by the muscles tightening that pull is into that ageing posture.

So to help you stay young, lithe and injury free we’ve put together some stretches specifically designed to counter act that ageing look that we all want to avoid. You don’t get this kind of service from your average Sports Therapist. Caring and sharing to the extreme!

What Does Ageing Do To Us?

I’ve intentionally picked an extreme example in the picture to the left to illustrate the points I want to raise. This is exactly what we’re trying to get you to avoid in later life! The head comes down and forwards looking at the ground for fear of falling over.

The back becomes very curved and it just looks like hard work to get around. We look tired. Gravity starts to win the fight to pull us forwards preparing us to receive the inevitable final blow from the grim reaper’s scythe. Macabre I know but don’t worry I’ll pull you back up again!

This posture can affect some of us prematurely. You tall folk out there need to watch out for this one. Many tall people don’t want to stick out as they do. At a mighty 5 foot 9 this is not something I have ever struggled with!

Equally you down trodden office workers attempting to rage against the machine. Years of working in a dead end job can do this to you prematurely. I think if I hadn’t changed career 14 years ago that could well have been me by now too.

There’s more information on ageing and what it does to us at this page on the main part of our site on Avoiding Joint Pain. For the sake of this blog however we want to concentrate on what ageing does to our muscles to leave some of us with extreme poor posture.

Firstly our muscles start weakening from the age of 25! As stated in this research here. They also start tightening up as this piece states in relation to calf muscles. Joy of joys. Add into the mix old injuries, psychological issues and no wonder we end up needing a walking stick!

What Muscles Are Most Affected?

Let us use two categories of muscles which lead to this terrible posture. Firstly the muscles that shorten pulling us forward. Secondly the muscles that oppose this movement and pull us more upright. The ones that shorten work with gravity and so end up pulling us ever forwards and down. The one that oppose gravity get tired and struggle to counter balance the strong pull from the front.

Technically this will have an impact on pretty much all of the muscles of the body. To keep it simple and also for maximum bang for our buck in stretching terms we will concentrate on the big boys. The prime drivers. Those muscles responsible for big movement of our arms, legs and neck.

The muscles that pull us down and forward we are going to focus on here are:

Hip Flexors that lift the legs up in walking and running but equally pull out torso downwards – Psoas and Iliacus

Your Six Pack – Rectus Abdominus to give the latin – pulls us forwards also

The Internal Rotators of the shoulder which give us the rounded shoulder look – Latissimus Dorsi and Pectorals

Flexors of the neck – Sternocleidomastoid

Torso Rotators – Obliques – this is a little bit of a stretch but this picture here shows how they are continuous with the lats and therefore also contribute to that forwards pull

How Long Should I Stretch For?

Before we go into the stretches a little house keeping to keep us in order. Firstly if you get any pain on any of these stretches STOP! Painful stretching is counterproductive. Firstly because we will tense our bodies as a reaction to pain. Secondly because we have receptors within our muscles which tell the brain when they think a muscle is getting too long and is in danger of straining. This causes a protective shortening of the muscles which is exactly the opposite of what we are trying to achieve.

If you get some pain on stretching try stretching a bit less. A lot of the time you will be able to stretch less to give you no pain but still some stretch. You will then be able to stretch further into that stretch later without pain.

Duration of stretching advice varies wildly and there is quite literally no consensus at all. For a discussion on this and other stretching topic please check our previous Stretching Blog. In the blog we explain why our preferred approach which is for a minimum of 30 seconds hold then stretching a little further and then holding for an additional 30 seconds.

Drum roll please…

The 4 Gravity Defying Stretches To Keep You Young

Lumbar Extension

If you’ve not done anything like this before you probably need to start with a nice easy option. Lay on your back on your bed after a long days work with your arms back out over your head. This will release all of that tension built up through the day and remove any sign of that dodgy posture you’re been using. You should not experience pain anywhere. Especially in the low back. You can be aware of the low back but not pain. Ideally you should feel a stretch through your stomach.

For a more intense exercise perform this over a Swiss ball as shown. If you don’t have a Swiss ball you may have a suitable size chair, table or single bed. Use your imagination!

These stretches help release out all of those muscles in the stomach which tighten during a day slumping at a desk. Or tighten after a run. It stretches out the compressive force which acts on the spine to relieve symptoms of back pain. Keeping you upright and without the need for a walking stick for a few more years.

Latissimus Dorsi / Hang Out

Personally my favourite stretch. Stretches out the muscles that shortens as our shoulder round forward over the course of a day or lifetime. It’s double great as due to the connection explained earlier it will release off the obliques which are also held tight when slouching or tired.

Simply grab the corner of a wall just above the level of your shoulder. Stick your backside out behind you and bend your knees as if you were sitting down. You may start to feel a stretch already. From here rotate your torso towards the side you are stretching to increase the stretch. This can feel this anywhere from your armpit to the crest of hip and possibly all of it. As always not to pain and if you get peculiar feelings down the arm then stretch less. If it persists perhaps this isn’t one for you in your current state – see Book Now button top right!

A milder version of the same stretch for those struggling is as shown below using a door frame.

Half Moon

Does what it says on the tin! Makes you look like a half moon as per the picture. Stand straight up and bend over to the side. This stretches that lovely connection we’ve been talking about between the lats and obliques. In so doing it will release off the rounded shoulder posture and also the naughty slumped pelvis posture. If you are feeling brave and you have a Swiss ball to hand you can move onto the second picture to give that extra bit of stretch.

Head Posture Against A Wall

Stand against a wall, simple! The key points here are to ensure that your heels are against the wall. Your buttocks are in contact with the wall. Shoulder blades in touch with wall and finally the back of your head. You may be surprised how far from the wall your head is before you move it forcibly back in what will be a better position.

The more observant amongst you may have noticed this is not technically a stretch. But this is great to re-set you posture and remind you what position you should be in. Best performed at the beginning of the day or the end after a long day sat staring at a computer screen. It reminds the muscles that keep the head upright that they should be working and helps avoid that head stooped forwards look.

If you’re feeling keen you can easily turn this into a strengthening exercise for these muscles. Simply push your head back into the wall. It feels like you’re giving yourself a double chin if you’re doing it right. Do 3 sets of 10 of contract and relax against the wall or 3 sets of contract and hold for 30 seconds. As always if you get pain this is not for you in your present shape.

Age Defying Conclusion

There you have it. All the information you could possibly need to stay young and beautiful! Simply taking 10 minutes out of your day to perform these stretches will have you feeling more upright, invigorated, less achy and more supple. If you’re not, you know where we are!

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Personal Trainer Kirsty - Knee Pain Gone

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Carol - Migraines

I have experienced some pain in the back of my knee. I have been to see Jamie and have to compliment his professional knowledge. He has the great ability to explain complex issues. He gave me lots of advise on how to treat my pain with everyday movements. Apart from his expertise, I would like to point out that Jamie is a very approachable and friendly person. I would highly recommend him!

CC

I picked up an IT band knee injury while training for the Brighton marathon this year that prevented me running any more than 5-10k without serious pain. I’d all but given up hope of running the marathon after trying various things to fix it without success. I started seeing Jamie less than 6 weeks before the marathon and after about 3-4 session I was able to run a lot further with much less pain. By the day of the marathon, my knee felt almost completely better, and I ran the whole thing with no knee pain at all! I don’t claim to fully understand everything Jamie does, but it definitely works. Amazing stuff & highly recommended!

BK

I compete in a lot of endurance sports and high impact sports too. I have seen Jamie for a few years now and he is among the very best I have seen (and I’ve seen a few over the years!) Highly recommended.

NL

Meeting Jamie for the first time was a very enjoyable experience, he explained a whole new way of the strains I had been putting on my body through Marathon running, tennis and bad posture, Within 30 mins he was working away and my body started to feel 10 years younger. A completely new and invigorating approach to back and muscles problems that I had battled with over the years.

Jamie is extremely good at getting fast results and you back on track with your exercise routines and he even sets you homework

I would have no hesitation of recommending BST to any one

AB

Jamie knows what he’s doing, though don’t expect traditional physiotherapy. I visited with a calf tear recovery problem after a recommendation by a friend. I couldn’t run without damaging it over and over again. Jamie’s holistic approach had me running again within the month, and I’m still running, building up distance again. While he was at it he’s helped massively with problems with my ankle and shoulder, definitely seek him out if you’re having problems.

SM

This guy knows his onions. After several Ironmans and too many marathons I was looking for someone to activate underused muscle groups and to help me feel less creaky overall. After sessions with BST I felt great and left with a whole new understanding of the human body. Jamie shared a lot of new and interesting insights and gave me a series of treatment that really worked.

SC

As an ultrarunner I approached Jamie Webb with much trepidation, expecting the usual advice to stop running silly distances and I wouldn’t be complaining of injuries. Instead, I was met with complete acceptance of ‘what I do’ combined with consistent ‘work’ on the source of my injuries/complaints. I couldn’t recommend Brighton Sports Therapy highly enough. It has been a joy to finally run pain-free again. My running complaints have ranged from ankle injuries to IT-band trouble, lazy glutes, core and hip stresses and strains … ALL of which I can happily say are currently in the best condition they can be in. Will I stop running? No. But the holistic approach of Brighton Sports Therapy has allowed me to continue, improve and race pain-free. Thank you.

AH

A few months ago as I began to have problems with my right knee, and on some occasions was unable to put weight on it when going up steps or uphill, I asked on Facebook if anyone knew of any good physiotherapists in my area, and I was recommended Jamie Webb. I went along and was assessed, with all aspects of my health taken into account, Jamie diagnosed a muscle imbalance, and immediately began working on releasing muscles in many parts of my body, but strangely (not to him) this had the effect of strengthening the muscles around my knee. I have since completed a 100k non stop walk, plus have trekked round Iceland with no further problems to my knee (or any other part of my poor body). I assure you that if Jamie is given a body suffering in any way from the traumas of sport, he will have you diagnosed, and be working on the problem within the first 30 minutes of your appointment, and you WILL leave after the 1st hour already aware of improvement.

DP

I can honestly say that’s the best money I’ve ever spent! I’d been struggling with a football injury for months and Jamie made a massive improvement in the first session. I’m now able to go into tackles 100% knowing that my ankle will be fine. I no longer need any more treatment, that’s how good things are, but if I do get another injury I know exactly who I’ll be ringing!

AP

Disclaimer: The testimonials above are the opinion of a few of our clients. Results to treatment cannot be guaranteed. We can guarantee we’ll be doing everything we can get you back to your best ASAP.